Chip tricks!
Guilt-free snacks? Are they worth their salt or just...
IT IS the snack trend of the moment: crisps made from root vegetables, beans, chickpeas, egg-whites or, if it must be potato, baked rather than fried. They promise not only to preserve our waistlines but also boost our health.
But are they as ‘guilt-free’ as they seem? No, says nutritionist Fiona Hunter, who warns that hiding behind the virtuous promises are hefty doses of fat, salt and additives. She says: ‘Yes, some have less fat and salt than a pack of Golden Wonder or Walker’s, but that doesn’t make them vastly better for you.’ We asked Fiona to examine some of the most popular ‘healthy crisps’ in the shops – and her verdicts may come as a surprise…
POPCHIPS SEA SALT AND VINEGAR POTATO CHIPS 23g, 75p
CLAIM ‘All the flavour with less than half the fat of fried crisps.’ As endorsed by singer Katy Perry. NUTRITION Per 23g pack: 95 calories, 3.3g fat (of which saturates 0.3g), 15g carbs (of which sugars 0.6g), 0.9g fibre, 1.2g protein, 0.5g salt. VERDICT Not fried, so lower in calories and fat compared with many other snacks. However the ingredients – dried potatoes and rice flour – are low in fibre and don’t make any positive contribution to your diet. Even in low doses, this is just excess salt and calories you don’t need.
WALKERS SUNBITES SUN RIPENED SWEET CHILLI 25g, 27p
CLAIM ‘An extraordinarily tasty multigrain snack, 30 per cent less fat than regular crisps.’ NUTRITION Per 25g pack: 120 calories, 5.4g fat (of which saturates 0.6g), 15.3g carbs (of which sugars 2.4g), 1.7g fibre, 1.8g protein, 0.17g salt. VERDICT ‘Multigrain’ is one of those terms that sounds good, but offers no nutritional benefits whatsoever. It simply means the product is made from wheat, oats and corn. The next ingredient on the list is sugar. Yes, they contain 30 per cent less fat than a bag of cheese-and-onion. But that doesn’t make these something that should be eaten every day.
M&S EAT WELL SPICY CHORIZO SWEET POTATO SNACKS 23g, 60p
CLAIM ‘Baked, not fried’. NUTRITION Per 23g pack: 85 calories, 1.9g fat (of which saturates 0.2g), 13.6g carbs (of which sugars 8.5g), 3.2g fibre, 1.9g protein, 0.28g salt. VERDICT Fewer calories and less fat than many other snacks, and fibre equivalent to about two oatcakes or a small bowl of muesli. As this type of snack goes, they are a pretty good choice. CLAIM ‘Hand cooked beetroot, parsnip and carrot crisps with sea salt. No artificial ingredients, free from gluten.’ NUTRITION Per 40g pack: 202 calories, 14.3g fat (of which saturates 1.6g), 15.4g
TYRRELLS MIXED ROOT VEGETABLE CRISPS 40g, 75p
carbs (of which sugars 9.0g), 1.9g protein, 1.7g fibre, 0.6g salt. VERDICT Eat the entire bag and you’ll be consuming more fat than a McDonald’s cheeseburger. High in calories.
CHIRPS FREE-RANGE HIGH PROTEIN EGG WHITE BITES – SOUR CREAM AND ONION FLAVOUR 28g, £1.69
CLAIM ‘Made with free-range eggs: high protein, low in carbohydrate, low fat, low sugar, natural flavouring, 30 per cent less calories than other crisps.’ NUTRITION Per 28g pack: 105 calories, 3.7g fat (of which saturates 0.3g), 9.9g carbs (of which sugars 0.9g) 9.4g protein, 0.6g fibre, 0.8g salt. VERDICT These contain about the same protein as an egg. However, egg whites make up only 22 per cent of the Chirps, meaning a majority of the protein comes from other sources. There’s also a number of binding agents and other additives. They are low in fibre and the highest salt of all crisps we looked at, including the Walkers cheese-and-onion.
BEANITOS WHITE BEAN CHIPS 170g, £1.59
CLAIM ‘Source of protein, high fibre, gluten free… beans are better.’ NUTRITION Per 28g serving: 140 calories, 7g fat (of which saturates 3g), 16g carbs (of which sugars 0g), 5g protein, 2g fibre, 0.2g salt. VERDICT As much fat as a bag of cheese-and-onion, but similar protein to a 150ml glass of semi-skimmed milk and the same amount of fibre as two-anda-half Ryvita Multigrain crackers. But available only as a 170g pack – so you might end up eating more than the suggested serving of 28g.
RW GARCIA ORGANIC THAI SWEET & SPICY TORTILLA CHIPS WITH FLAXSEED 200g, £2.59
CLAIM ‘The perfect anytime snack. Organic, NonGMO, transfatfree and gluten-free certified.’ NUTRITION Per 50g serving: 261 calories, 12.4g fat (of which saturates 1.6g), 31.8g carbs (of which sugars 1.8g), 3.4g protein, 3.9g fibre, 0.4g salt. VERDICT The suggested serving size (50g) is far too big for a snack, making it as calorific as a simple ham sandwich. It would also mean consuming as much fat as in a chicken breast from KFC. Organic doesn’t necessarily mean healthy.
YUSHOI SWEET CHILLI & LEMON 21g handy packs, 55p
CLAIM ‘Baked, source of protein, high fibre, made with 68 per cent green peas, no artificial colours, flavours, MSG.’ NUTRITION Per 21g pack: 96 calories, 4.2g fat (of which saturates 0.3g), 11.8g carbs (of which sugars 0.5g), 3.8g protein, 2.4g fibre, 0.15g salt. VERDICT Peas are better than a potato-based snack – they are high in protein and fibre, and relatively low in calories and salt. This means you should feel fuller for longer.